February - Pose of the Month - Dwi Pada Viparita Dandasana

For the month of February, with Valentine's Day just around the corner, I have chosen a chest opener for the pose of the month. Our heart is in the area of the Fourth Chakra or Anahata, which means "unstuck" or "unhurt".  It is in the centre of the chakra system balancing the lower three chakras and the upper three chakras.  When the chest is open we have more room to breath and can feel a sense of love, harmony and peace.

Dwi Pada Viparita Dandasana - (Two Legged Inverted Staff Pose)

I have shown a variation using the chair and then one without the chair.

Props needed with chair:  A sticky mat with the short end to the wall, a block on highest height at the wall, a sturdy chair about 2 feet from the wall with back facing the wall, a blanket or mat on the chair and a strap.

Begin by sitting through the chair facing the wall and place the strap around the mid to upper thighs.  Make sure the buckle is not touching the flesh. The strap helps prevent abdominal strain and keeps the legs from rolling out.

   

                                                                                                    

Draw the sacrum toward the back edge of the chair, and holding the sides of the chair, recline back.  Allow the spine to curve back over the seat of the chair with the shoulder blades clearing the front edge.  Extend the legs and press the soles of the feet into the wall.  Keep the feet together and parallel.  Press the thigh bones towards the floor and engage the thigh muscles.  Draw the sacrum towards the heel to keep the lower back lengthening. Either reach the hands down the chair on the outside of the legs, or if you can thread your arms through the front legs of the chair and grasp the back legs.  Keep the abdomen soft and the throat and eyes.

Other variations not shown include supporting your head on a bolster, raising your feet so the legs are parallel to the floor (to be done if menstruating or back pain), roll a blanket or towel and place in lower back if pain.

To come up, bring feet back to the floor, grasp the chair back and slide buttocks back to chair center.  Come up on the elbows and as push up place a hand behind to help lift the torso up. Try to come up with the spine long, leading with the chest. 

Release the lower back by doing a seated twist to the left and right.

Without chair:

Lie on the mat with knees bent, feet hip width apart and parallel.  Bring arms up overhead and palms to floor, fingers pointing towards shoulders.

Inhale. Press up onto the top of the head, keep pressing into feet, trying to keep knees from splaying out.

Bring the forearms to the floor and interlace the fingers behind the head.  Keep the elbows in line with the shoulders and press into the forearms, top of the head and feet.  Draw the tailbone up and lengthen the spine.  Press the hips upwards and draw the back body towards the front. The collarbones open out to the sides.  Keep the throat, eyes and abdomen soft.  My feet have splayed out abit in this picture.  Try to keep them parallel and the thigh bones rolling inward.



If the elbows keep splaying out or lifting, come into the wall and press the elbows into the wall.

Benefits: Using the chair provides support to help open the chest and bring mobility to the spine and shoulders without stressing the body.  The heart, lungs and brain cells are soothed and massaged, preventing arterial blockage.  This pose can also help those suffering from depression by building emotional stability and self-confidence.  Chest openers open ligaments in the chest and tones the spine, helping to alleviate lower backache.  Also, the adrenal, thyroid, pituitary and pineal glands are stimulated.  This pose can help correct displaced bladder or prolapsed uterus and can help relieve menstrual cramps and symptoms of menopause.

Cautions: Do not practice if you have a herniated disk, migraine, stress headache, eye strain, constipation, diarrhea or insomnia.  Discontinue if you feel dizzy.  If you are menstruating you can practice with the chair, feet parallel to the floor and head supported with a bolster.

Namaste.

Pamela Nelson

http://www.plnyoga.vpweb.com/